Rainbow Veggie and Lentil Wraps: Playful Heart Smart Bites

Playful Heart Smart Eating

Heart-healthy meals do not have to be boring. Playful Heart Smart dishes focus on combining colours, textures, and flavours while maintaining cardiovascular benefits. These Rainbow Veggie and Lentil Wraps are perfect examples: vibrant, fibre-rich, and satisfying, with each bite delivering antioxidants, protein, and heart-friendly fats.

Recipe: Rainbow Veggie and Lentil Wraps

Ingredients

(Serves 4)

• 4 large gluten-free wraps (200 g / 7 oz total)

• 200 g / 1 cup cooked green or brown lentils

• 1 small red cabbage, shredded (200 g / 7 oz)

• 1 medium carrot, julienned (70 g / 2.5 oz)

• 1 red bell pepper, sliced (150 g / 5 oz)

• 1 avocado, sliced (150 g / 5 oz)

• 2 tbsp hummus (30 g / 1 oz)

• 1 tsp olive oil (5 ml / 0.2 fl oz)

• 1 tsp lemon juice (5 ml / 0.2 fl oz)

• Salt and pepper to taste

Method

1. Prepare lentils if not pre-cooked. Mix with olive oil, lemon juice, salt, and pepper.

2. Lay out wraps and spread a thin layer of hummus over each.

3. Arrange lentils, cabbage, carrot, bell pepper, and avocado in rainbow order for a colourful effect.

4. Roll tightly, cut in half, and serve immediately.

Nutritional Information

(per serving, approximate)

• Calories: 320 kcal

• Protein: 12 g

• Fat: 11 g

• Saturated Fat: 1.5 g

• Carbohydrates: 45 g

• Fibre: 12 g

• Sodium: 380 mg

Why This Dish Fits Heart Smart

Lentils provide plant-based protein and soluble fibre, aiding cholesterol management. Colourful vegetables deliver antioxidants that protect cardiovascular health. Hummus and avocado supply heart-healthy fats. This playful presentation encourages increased vegetable intake while keeping the meal fun and nutritious.

Artistic interpretation - details may differ from the actual.